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81Killer TipsTo Lose Belly FatBefore it s too Latewww.bmicalculatorusa.com

INTRODUCTIONLet’s talk belly fat. If you are someone that has excess fatin the abdomen and are hoping to get rid of it, we first wishto congratulate you for taking the step to educate yourselfabout how to do so. The fact is that a bigger waistline canincrease your risk for health issues including diabetes andheart disease. Reducing that layer of fat by even a smallamount can make a great big difference to your health. Itcan also make you look and feel better.Let’s make one thing very clear: you cannot target an area for fat loss. The only sure way tospot reduce is through surgery. Unfortunately, without making additional changes to activitylevel and exercise level, this fat will soon come back and you will be in the same position youare now.The secret to reducing belly fat is to do the things thatreduce the amount of visceral fat. Visceral fat is consideredthe “bad” fat that collects around the organs and is foundprimarily in the waist or belly. It is also the type of fat that iscorrelated with a higher risk of cardio vascular disease, strokeand insulin resistance. By making changes to reduce visceralfat, you are also going to affect subcutaneous fat,which isfound all over the body. Ultimately, fat loss will occur all overand not just in one area. which is found all over the body.One of the major misconceptions about losing belly fat is all you have to do is sits-ups,another set of sit-ups, and even more sit-ups and pretty soon you will have a firm belly.Although sit-ups can be part of a program designed to reduce belly fat, by itself they won’t domuch. To reduce fat, you must expend more energy than what you ingest. However, it’s alsoimportant to note that the ways you expend energy and the types of calories you consumecan make the difference between being successful and not being successful.When making good changes to prompt fat loss, there are three primary paths you mustaddress: Exercise, Nutrition and Emotional. Simply incorporate some of the tips from eachwww.bmicalculatorusa.com

EXERCISEExercise is definitely needed in order to reduce belly fat.Exercises are designed to not only tone the abdomen, theyare designed to build overall muscles, speed up yourmetabolism and sculpt your body.It hurts right now, but one day it can be your warm up.

The following exercises are designedto sculpt and tone the core.Toning your muscles will make your belly look smaller and will trim up the figure.1. Sit-upsThese are definitely good for building abdominal muscles,but don't limit yourself to the straight up and down crunch.Add variations by straightening your legs or twisting yourtorso while crunching up.2. Reverse crunchInstead of bringing your head and shoulders up to yourknees, lay flat on the floor and bring your knees in asclose to your face as possible. If you do this correct, youwill be pulling your rear off the floor by using the musclesin your upper abdomen.3. Bicycle CrunchLying flat on your back, bring your right arm to your leftknee and then your left arm to your right knee. Do this fastenough so that you feel you are moving your legs as ifriding a bike.4. BridgesLie flat on your back with your knees bent and your feethip width apart. Squeezing your core and butt muscles,push with your feet and lift your hips up off the floor untilyour torso is in a straight line. Hold before slowlylowering down.www.bmicalculatorusa.com

5. PlanksLie flat on your stomach with your forearms flat on theground. Push yourself up until your body is in a straight linefrom toes to head. Flex your muscles while holding beforeslowly lowering down.6. Side PlanksLie on your side. Using your forearm, push your hips upoff the floor until your body is in a straight line. Flex yourmuscles while holding before slowly lowering down.7. Oblique BendStand up straight and tall with a dumbbell or weight ineach hand. Slowly lean over sideways until yourhand reaches your knee. Straighten back up and do theother side.8. Donkey KickbacksGet down on all fours. Keeping your back straight,slowly raise one leg, keeping the knee bent at a 90degree angle. When your thigh is parallel to the floor,pulse your foot up slowly for a beat of ten.Lower anddo the other leg.9. V-it Up!Lie flat on your back. Keeping your back straight, slowlylift your back off the ground until you are about halfwayto a sitting position. Keeping your legs straight, slowly liftyour legs until you are in a V shape.www.bmicalculatorusa.com

10. Use a Rowing MachineThe rowing machine not only works arm muscles, it worksall the muscles within the abdomen and is a great way totone the belly.11. Use a Stability BallThis ball adds higher intensity and more resistancefor any core workout, including crunches and planks.Add in mini-workouts.Many people work all day sitting at a desk. Add some of these exercises in during theday to help keep your metabolism burning!12. Leg RaisesSitting at your desk with good posture, straighten outone leg while tightening the leg muscles. Pulse upthree times. Lower that leg and do the other.13. Rump and Core SqueezeSqueeze the bottom muscles for a count of five. Relax.Then squeeze the core muscles (abdomen and back) fora count of five. Start over.www.bmicalculatorusa.com

14. Chair SwivelPull your legs off the ground and, twisting your stomachmuscles, first swivel your chair to the right and then to theleft.15. Belly LiftSitting straight up, place your hands on the seat. Pushyour bottom off the seat just a little. Slowly left yourlegs off the floor. Hold before slowly relaxing backdown.The following exercises are designedto build overall muscleMuscle burns calories at a much faster rate than fat, and will burn calories even whenyou are sleeping. It has been proven that you can trim belly fat by building your largemuscle groups.16. SquatsStand tall with your feet slightly wider from the hips.Hold your arms straight out parallel to the floor.Keeping your back straight, tighten your ab musclesand slowly lower yourself as if you were going to sitin a chair. Slowly stand up again. Make sure not tolean forward as you do this exercise.17. LungeesStand straight up with your feet apart at hip-width. Slowlystep forward with one leg, while lowering your otherknee down to the floor. Stand up and lunge with theother leg.www.bmicalculatorusa.com

18. HikingHiking, especially when climbing up mountains, over rocks,crawling over downed trees, or simply adding in steep hills,will work almost every muscle group in the body.19. YogaEven signing up for a six-week beginner yoga class willmake a huge difference. Not only does yoga burncalories, it also low impact exercises designed to buildand tone all your muscles.20. PilatesMost Pilate's exercises are designed specifically to strengthenyour core; however, they also work to strengthen andlengthen other muscles as well.21. Resistance Band ExcercicesAdding resistance bands to simple exercises like asideways stretch turns a relatively mild exercise intoone that turbo-builds muscles.The following exercises are designed toburn caloriesBurning more calories per day than what you consume is one sure way to burn fatquickly. Adding some of these exercises into your daily routine will speed up the fat lossprocess.www.bmicalculatorusa.com

22. WalkingThis is one of the best and easiest exercises to incorporateinto your routine. You can walk on your lunch break or youcan find ways to walk instead of drive.23. HIITThis stands for high-intensity interval training.One way to add HIIT is to run, very fast for 10 seconds,then slow down and recover for 30 seconds. Repeatuntil you have completed 10 minutes of HIIT.24. Elliptical MachineIf you choose to add an elliptical workout, make sure toalternate the incline settings and let go of the handles fora while to further strengthen your core.25. Stair ClimberIf you don't have a stair climber, but can find abuilding with lots of stairs, you can always use thosestairs to get in a good climb.26. SoccerJoin a local league, get your exercise and have fun at thesame time. Soccer or other league games can burnupwards of 700 calories in one short game.www.bmicalculatorusa.com

27. DancingGrab your love and hit the local nightclub. Join a localstep dance organisation. Or try a Zumba class. In any case,dancing burns calories and revs up your metabolism.28. AerobicsJoin a local fitness club and find out what kind ofaerobic classes they have available. Simply ask themwhat "cardio" options they offer and pick which oneworks best for you.29. CyclingWhen you add in cycling, make sure to add some hills toramp up your workout and get the most from your timeon the bike.30. BoxingNot only can you find local boxing clubs, there arealso fitness boxing options in many local fitness clubs.However, if you don't want to join a club, find a spacein your home where you can add a small punching bag.31. SwimmingSwimming is another great way to burn calories. And withall the natural swimming locations we have, this is a perfectactivity to trim your body.www.bmicalculatorusa.com

NUTRITIONYou can exercise all you want, but if you don't also modify yourdiet, you won't be making headway as quickly as you possiblycould. It has been shown that proper nutrition is at least 50% ofthe battle towards effective and long-lasting fat loss. In fact, theitems below cannot be considered a "diet". Diets are temporary.These changes must become habits that stay with you forever.Don't eat any ing your great-great grandmo erwouldn't recognize as food.

Good items to add in:When adding foods into your diet, the trick is to replace the "bad" foods listed furtherdown below. Just adding these foods without removing anything is simply adding caloriesthat will increase your waistline. You must watch your total caloric intake to keep it at an optimal level.32. FibreEat small amounts of high fibre foods thatcontain both soluble fibre and non-soluble fibre. Bothtypes of fibre help keep you feeling full longer. Goodchoices include legumes and vegetables.33. NutsNuts such as hazelnuts, macadamia nuts and almondscontain higher levels of mono-unsaturated fats. Thesefats are proven to help reduce belly fat. Just rememberthat these nuts are power-houses of nutrients, so keepthe portion size small.34. ProteinDoubling or tripling your protein intake can actually helpyou lose more fat per pound lost than those who simplyeat the recommended amount. If you increase proteinintake while adding muscle-building exercises, you willramp up your metabolism. And remember - muscleburns fat, even when you are at rest.35. Healthy FatsWhen choosing fats, choose those who are minimallyprocessed and cold-pressed from nuts, olives or coconuts.Good nut oils can include safflower oil, sunflower oil, orsesame oil. It may sounds strange, but science proves thateating small amounts of healthy fats will help you lose belly fat.www.bmicalculatorusa.com